How do I prepare for trekking to Everest Base Camp

Trekking to Everest Base Camp (EBC) is one of the most iconic adventures on the planet — and for good reason. Towering Himalayan peaks, vibrant Sherpa culture, and the sheer achievement of standing in the shadow of the world’s tallest mountain make it a true bucket list experience.

But before you lace up your boots and jet off to Kathmandu, there’s a fair bit of prep to do. Here’s your ultimate guide on how to prepare for Everest Base Camp — physically, mentally, and logistically.

1. Get Trek-Fit: How to Train for Everest Base Camp

Contrary to popular belief, you don’t need to be an elite athlete to complete the EBC trek — but a good level of fitness makes the journey far more enjoyable.

Training tips:

• Start building your base 3–6 months before departure

• Focus on endurance — long hikes, hill walks, and back-to-back days are key

• Include leg and core strength training 2–3 times a week

• Train with the backpack and boots you’ll be using on the trek

If you can comfortably hike for 6+ hours with a pack on your back, you’re on the right track.

2. Plan Your Acclimatisation Carefully

Altitude is the biggest challenge on this trek, not the distance. You’ll reach over 5,300m, so your body needs time to adjust.

Look for an itinerary that includes:

• At least two acclimatisation days (typically in Namche Bazaar and Dingboche)

• Slow and steady altitude gains (avoid ‘racing’ up the trail)

• A sensible trek duration of 12–14 days

Top tip: “Climb high, sleep low” is the golden rule of acclimatisation.

3. Gear Up Properly (But Don’t Overpack)

The right kit can make or break your EBC experience. Weather can swing from t-shirt sunshine to sub-zero snow in the same day, so layers are your best friend.

Essential gear includes:

• Broken-in hiking boots with ankle support

• A down jacket and insulated sleeping bag (comfort rated to -10°C or lower)

• Base layers, fleece, waterproofs, gloves, hat and buff

• Daypack (20–30L), hydration system, head torch, and trekking poles

Don’t forget: Water purification tablets, snacks, lip balm with SPF, and a portable charger.

4. Sort the Admin: Permits, Insurance & Flights

To trek to Everest Base Camp, you’ll need:

• A TIMS card (Trekkers Information Management System)

• A Sagarmatha National Park Entry Permit

• Travel insurance that covers trekking up to 6,000m and includes helicopter evacuation

Most reputable adventure companies (like ours) will arrange the permits for you. Just make sure your insurance ticks all the boxes — not all do. We are partnered with one so let us know if you’d like our help.

5. Know What to Expect Day-to-Day

Each day on the trail brings new views, new challenges, and new cups of tea in cosy mountain lodges.

Here’s a rough idea of what’s ahead:

• Daily trekking: 5–7 hours

• Terrain: rocky paths, stone steps, swinging suspension bridges

• Accommodation: tea houses — basic but friendly

• Food: think carbs! Dal bhat, fried rice, veg noodles, pancakes

The higher you go, the simpler things get — embrace the unplugged life.

6. Altitude Sickness: Know the Signs

AMS (Acute Mountain Sickness) can hit anyone, regardless of fitness. Be aware of symptoms like:

• Headache

• Nausea or loss of appetite

• Dizziness or fatigue

• Trouble sleeping

If symptoms worsen, descend immediately. Don’t push on — the mountains will always be there.

7. Mental Prep is Just as Important

It’s not just your body that’s tested out there — the altitude, cold, and basic comforts can challenge your mindset. But that’s also what makes it so rewarding.

Stay positive. Take it one day at a time. And remember why you came.

Preparing for Everest Base Camp isn’t just about ticking off a kit list or doing hill sprints. It’s about respecting the mountains, training with purpose, and stepping outside your comfort zone — long before you step off the plane in Kathmandu.

And if you’re looking for a guided trip with expert support, local knowledge, and a fun, friendly group — you know where to find us.

Ready to take on Everest Base Camp?

Check out our upcoming departures here or get in touch for a chat about your goals.